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Friday KISS Week 1 of 9

April 19, 2018WOD

CrossFit East River – WOD

Weightlifting

1: Front Squat (3×3 @ 75%, 1xME @75%)

-Continue using your estimated 1RM established last week.

-The 4th set is a burnout set. Aim for 5+ reps

2a: Single Arm Dumbell Press (4×5 each arm w/ moderate DB)

2b: Single Arm Ring Row (4xME each arm, aim for min of 5)

Metcon

CrossFit Games Open 18.zero (Time)

21-15-9

Dumbbell Snatches 50/35

Burpees Jumping Over the Dumbbells
To learn more about CrossFit Games Open 18.zero click here

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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